Aquaaerobic: Learn everything!

Aqua aerobics is a must now that the weather is warming up. In the water you can exercise without burdening your bones, joints, ligaments and muscles, thus avoiding possible injuries. Aquaaerobic does not require swimming knowledge. It is movement in the water in a vertical position with music, no immersion of the head in the water is required.

It can be done in shallow water and be of low intensity (LowImpact) but also in deep water, so the burden received by the body from vibrations and bounces is negligible (NonImpact). Exercise in the water can be done with the use of auxiliary instruments or without them such as e.g. belts, special gloves, rubber bands, dumbbells, etc.

It is suitable for both women and men of all age groups as long as they have had all the necessary tests (cardiological and dermatological examination).

Many athletes use water exercise as a supplementary training in their sport, while for many it is their only form of exercise.

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What is

A program of aerobic exercise in the water enables your body to reap the maximum possible benefits, with the least possible effort. This is mainly achieved due to the buoyancy of the water, which allows you to do more repetitions without feeling tired.

What is he doing

• It improves posture without burdening the musculoskeletal system and joints.
• It increases your cardiorespiratory capacity.
• It burns fat helping to lose points and tightens the "difficult" areas.
• Reduces cellulite with the help of hydrostatic water pressure by massaging.
• Increases muscle mass.
• Improves flexibility and elasticity.
• It benefits orthopedic and circulatory problems, such as varicose veins, phlebitis.
• Improves circulation.
• It contributes to the stimulation of the muscular system (upper and lower back, chest, abdominal and dorsal).
• Prevents osteoporosis and rheumatoid arthritis.
• It helps in psychosomatic relaxation.
• It relieves muscle pains in the lower back.

What is included

• Warm-up: For about 2-3 minutes you walk, jog and climb in the water.
• Main program: Lasts from 20-40 minutes, is divided into two stages and aims to improve cardiorespiratory endurance and fat loss.
• Muscle strengthening: These are dynamic exercises, with special resistance equipment.
• Recovery: Do 3 minutes of slow movements and some stretching exercises.

Every now and then

Aquaaerobic to be effective should be performed at least three times a week, have a duration of 30-45 minutes and an intensity of approximately 50-65% of the maximum predicted heart rate.

Equipment

• Life jacket and belt (aquabelt): To keep the body on the surface of the water, exercise specific muscle groups and align your spine.
• Dumbbells for the hands: Made of special foam will help you in the strengthening exercises of the upper body.
• Gloves: Fingers are joined together for added resistance in upper body exercises.
• Noodle: Cylindrical styrofoam instrument for abdominal, chest, back exercises.

(all provided by the swimming pool or gym of our choice)

What to take with you

• Swimwear (swimwear)

A swimsuit whose composition consists of lycra or nylon fabric, which dries easily and quickly.

• Swimming cap

For reasons of hygiene and to keep the hair dry, a cap is necessary, which has a very good fit on the head of the exerciser and is made of "lycra" or silicone.

• Swimming goggles

"Pool goggles" are essential for people who wear contact lenses or whose eyes are sensitive to pool chemicals.

Where you can contact:

• Kalamaria Municipal Swimming Pool, phone numbers 2310 440540
• Municipal Swimming Pool of Pylaia – Hortiati Telephones: 2310-340361-2
• Sykeon Multi-Sports Center Phones: 2310 200 327
• Kappa 2000 Perea Thessaloniki Phones: 23920, 76006/7
• National Swimming Pool of Thessaloniki Phones: 2310 203126-9

Chrysopoulou Sophia

Professor of Physical Education – Personal Trainer

Tel:  6936960650

Website: www.sofie.gr

E-mail: sofiaxr10@yahoo.gr